Leverage your Body's Strength

“Every-Other Day” Routine

Perform this routine as often as every-other day or at least twice a week (minimum one day of rest between workouts).

Jump to:

• Cardio
• Resistance Training
  • Push
  • Pull
  • Squat
  • Core
  • Supplementary Exercises
  • Stretches
• Notes

Cardio

Once or twice per week:

20 minute interval training:  6 minute warm-up at a low intensity followed by 2 minute work and rest intervals.  Each work interval should be sufficiently intense (resistance, speed, etc.) to cause you to “fail” the talk test. This is the point at which you have to catch your breath every 3-5 words in conversation.

Remaining workout days:

20 minute steady-state training: 6 minute warm-up at low intensity followed by 14 minutes at constant moderate intensity (just below talk test failure).

Dynamic Warm-up (optional pre-tennis routine)

 

Stationary March – 30 seconds

Hip Circumduction (circles) – six per side in each direction

Reach Across with Back Leg Pivot

Side Step – in either direction 30 seconds (slow set first and then quickly)

Carioca (slow set first and then quickly)

Resistance Training

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Push – Choose 3 sets x 10 repetitions of any of the following exercises:

[TRX Length: Long]                 [TRX Length: Long]
Assisted Push-Up (TRX high press OR TRX low press)

Dumbbell Chest Press (High or Low Press)
This exercise is 100% optional: use pillow or incline press if needed 

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Pull – Choose 3 sets x 10 repetitions of any of the following exercises:

[TRX Length: Long]                 [TRX Length: Short]
Inverted Row (TRX High- or Low-Back Row)

One-Arm Dumbbell Row (High- or Low-Back)

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Cable Machine Single Arm High Back Row

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Cable Machine Single Arm Low Back Row

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Squat – Choose 3 sets x 10 repetitions of any of the following exercises:

[TRX Length: extra-short]
Squat (Row-Assisted)

Reverse Lunge (Full Body Weight )

TRX Floating lunge (don’t set back foot down)

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Hex bar squat (preferred to barbell back squat)

Single-leg Deadlift (body weight only for now: arms overhead for challenge)

Step-up

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Core Exercises 

Pelvic Tilt   1 set x 8 reps

Bird Dog   1 set x 8 reps

Cat/Cow   1 set x 10 reps

Bridge (Knee, Full, One-Leg, or Dynamic)     2 times for 30 seconds

Hamstring Bridge (low, medium, OR highest resistance)   2 times for 30 seconds

Cobra (OR Modified Cobra–elbows on ground under shoulders)   1 set x 8 reps

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External Shoulder Rotation (Dumbbell, Band, OR TRX)

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Stretches – Hold each stretch once (per side, where applicable) for 30 seconds

Piriformis (and outer thigh)

Butterfly (inner thigh)

BOSU Ball Chest / Shoulder / Cervical Spine

Child’s Pose with Side Stretches

Hip Flexor Stretch

Quadriceps Stretch

Hamstring and Calf Stretch (Supine / Standing, toes on wall, chest up)

I-Y-T (bent over–no weight needed– OR lying on back for passive stretch) – each position for 4 repetitions (12 total)

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Notes

6Jun2019:

Ziad notes that barbell chest press is more comfortable than dumbbells for spine. No need to perform press from supine position which may require head/neck support. Added standing one arm cable exercises.

30May2019:

Goals:
1) Maintain fitness level
2) Lose 6 lbs of fat
3) Improve bench press

Considerations: torn meniscus 1988 / left shoulder injury 2003

Postural deviation: kyphosis/lordosis and forward head (but spine does have adequate ROM in transverse plane)

Weight: 183.1 lbs

Body Fat: 25.7% (more info)

Resting Heart Rate:  68  BPM

Blood Pressure: Left ( 128 / 74 ) Right: (128/76) (more info)